Got milk?


Have you ever been to the grocery store to pick up some milk and noticed how the majority of the skim milk is gone and wonder why? Well, so have I. I mean we assume because it is “healthier” and has less fat in it, which it does contain less fat in skim, but who is to say it is “healthier”. I mean in my opinion, milk isn’t so bad when you drink it in moderation and if you don’t have a lactose intolerance like myself. So what is up with all the skim milk being gone? people have this thought that the less fat something has, the healthier it is for you in ALL cases, and sometimes that isn’t so. 


Man, oh, man do we have a fun topic today, because I am going to hear about all your choices when it comes to milk and why you choose one over the other, if you are a milk drinker. Don’t be scared, no judgement here, just curious what milk everyone prefers. 


Now I know we also have 1%, rice milk, coconut milk, and raw milk, soy milk. Among many other types of milk, but I didn’t want to spend all day on a post going through every single type of milk available to man-kind so I chose the ones that I think are more popular than others. Not to mention, I listed one of my favorite milks, can you guess which one? Keep in mind, I may spend time on these other types of milk in a different post, but for now lets stick with the ones at the top. 


Myth unbroken: Whole milk isn’t substantially made of fat (only 3-3.5 percent of fat).

The world “Whole” milk stems from the way it comes from the cow before processing. 


So just basing it off of Whole, Skim and 2 percent.  People will argue both ways whether one is better for you, but it comes down to what else do you eat that contributes to your diet. Drinking milk in moderation, no matter the fat content is best for you rather than drinking it excessively. Yes, whole milk has higher saturated fats (not the good kind of fats) but this means very little if you are someone who doesn’t drink milk abundantly. I find that the best way to determine which type of milk to drink is to determine which one taste good to you, what are your health goals, and what is your diet like now.  


Almond milk

  • Can contain as much calcium and vitamin D as dairy milk 
  • Rich in potassium, magnesium, manganese, Vitamin E, copper and selenium
  • Naturally low in saturated fats
  • no dietary cholesterol
  • Normally few calories
  • Some studies have proven that we absorb the nutrients better in dairy milk vs almond milk
  • Almond milk typically cost more
  • High in omega-3 
  • Contains no animal by-products (if this is important to you)

By the way, if you took a guess at which type of milk is my favorite, the answer is Almond milk, but I grew up on whole milk and I have no issue drinking 2 percent milk, but I am also lactose intolerant so I normally don’t drink dairy milk much anymore, Especially since it makes me bloated. This is not to say that Almond milk is more “healthier” but it does have some great benefits, but this also depends if you buy the sweetened or the unsweetened Almond milk, so take that into consideration. 


I figure I would let all of you decide which milk is best for you, because if you leave it up to me, I am going to tell you that it depends on your needs and goals in wanting to be healthy and fit. I will then make mention drink it in moderation and you won’t have to make HUGE decisions at the grocery store when it comes to choosing which milk. Thanks for reading, please feel free to share, comment, like and follow me!


Your fitness blogger, 


Shay-lon xoxo


Is Water Aerobics better than land based exercises?

So I will admit, this is probably bad timing since summer is almost over, but where I live there are gyms that offer indoor pools all year round for those who want to swim for their workout or enjoy the hot tub. I cannot imagine being one of those people, because once summer goes away, I don’t want to even imagine myself in a swimming pool (I can handle being in a hot tub) BRRRRR! With the weather cooling down, I don’t expect many people using this type of workout, but someone can always use it for next year or use it for their indoor pool activities.  I have never participated in any form of water aerobics classes, and so I decided I would look into to, since most people know that swimming is a great total body exercise.  Recently I had someone ask me if I thought water aerobics was a better form of cardio than taking a run or cycling, and to be honest, I didn’t really know off the bat, but told them I would look into it and I am happy I did because I had the chance to learn something new in my field and share with all of you.


For starters, swimming is a great at increasing cardiovascular health, joint health and builds upper and lower body strength (which I knew this much already).  Secondly it never crossed my mind but swimming is a great exercise for those easing their way into exercising and need something that is low impact.  Duh, right?! I know. I guess my fitness mentality didn’t kick in right away, don’t blame me, it has been a long week. To be continued… 



  • Low impact exercise
  • Total body exercise
  • Good cardiovascular exercise
  • builds strength in both the upper and lower body
  • “Calorie Burner”
  • Great for seniors & older adults
  • Helps rehabilitate healing muscles and joints
  • Great for those who live in a hot environment
  • reduced chance of injury

So as you can see water aerobics has many great benefits. Bear in mind that you still need land based exercises in order to get the benefits from a weight bearing exercise to maintain a healthy bone density. All in all, based on this information alone, I think swimming can offer some of the same benefits as those who run or cycle but I would definitely recommend it over running for someone who needs a low impact activity in the beginning, but wouldn’t use it as a supplement to weight bearing exercises. Depending on the clients goals and their fitness level, water aerobics could make for a great strength and cardio exercise.


One thing I will mention is so many new water aerobic videos are being posted all over the internet and NOT all of them make sense or have a reasoning behind the movements, I feel as though if you are interested in participating in a water aerobics class, that you speak with someone who is certified in this or a coach who knows what they are talking about. I know we all know not to believe everything we see or hear on the internet but because a lot of these new and improved water aerobics are being advertised, people don’t stop and actually think about the relevance of the exercise and will try anything just because it looks “cool”, not everything that looks cool has a purpose. Thanks for reading, feel free to share, like, comment and follow!


Have you done water aerobics? Share with us your experience.


Your fitness blogger,

Shay-lon xoxo

Shay-lon is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to [insert the applicable site name

Pizza! Pizza! Pizza!


Hey Bloggers, 

I picked up a few shifts at work this evening, so I will not have time to do my everyday fitness and health post, but instead decided to talk about PIZZA! PIZZA! PIZZA! I know many of you, including myself love pizza nights and have our own favorite toppings we just can’t get enough of. I am hoping this sparks some fun commentary and use this as another way to get to know my audience. I hope all of you have fun with this and I cannot wait to see what some of you shared! 


I love Margherita Pizza (it can be made in various ways) but the common toppings are: Tomato sauce, mozzarella cheese, Tomatoes, basil, and added garlic. Sadly nowhere I reside makes it.  So whenever I go to bigger city’s and I dine out for pizza, I order it. 


Funny story, as a kid, I used to only like cheese pizza, but whenever my family would order pizza with other toppings on it, I would take all the toppings off the pizza and eat it, then I would eat the toppings separately. Sometimes I wouldn’t eat the toppings at all and sometimes I would even take the cheese off and eat it separately. Talk about weird.


Typically I enjoy a thicker crust for my pizza, just the fluff and stuff 🙂 


I don’t like pineapples on pizza, sardines, onions, green peppers, chicken, ham, mushrooms, jalapenos (all of these I do not enjoy on my pizza).


If I am ordering from a place that does not have my Margherita pizza available then I either order just cheese, or pep, or add black olives and if I am in the mood banana peppers. 


Can’t wait to hear all of your pizza likes and dislikes! Also, if you make your own pizza, let me know!!! would love to hear! 


Your fitness blogger,

Shay-lon xoxo

Shay-lon is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

Motivational Monday Youtube Video 9/12/16

I made a motivational Monday youtube video talking about knowing your purpose and hopefully it will inspire and motivate all of you to find your purpose within your passions as well. I think many people look at the money, the fame, the amount of followers and think that is the main reason they do what they do, that may be a reason but it shouldn’t be the only reason.  When you have a passion for something, you should want it to effect others the way it effects you in a positive way and you should want to do it because of the external awards but because something drives you. I know my purpose is a listful, I named a couple of them in the video, but my #1 purpose is to know that who I am and what I talk about will someday change something for the better. 

Please subscribe, email, follow me on social media, and comment! 

Your fitness blogger,

Shay-lon xoxo

When bumping your head gets serious


It is no secret that many athletes have ended up with concussions, especially the hands on sports such as football, rugby, lacrosse, etc. Although not just sports are the reason behind having something like this happen, it can happen for various reasons.  For those of you not sure of what a concussion, a concussion is a brain injury caused by a blow to the head, or a violent shaking of the head and body.  No matter the reason the person has the concussion, a concussion is a serious injury that can be life threatening if not handled correctly. There was a movie out this recent year called “Concussion” starring Will Smith and it basically was about how athletes in the sport of football have suffered from head injuries and how the corporation did not see a problem with the situation and did nothing about it for awhile, but I guess Will Smith decided he would find a way to make a difference in the system so that concussions would be taken more seriously in the industry. I have yet to see the movie, but based on what others have told me and what I have read on it, that was my take on it. However if you are someone who has watched the movie, feel free to share more information.


The reason I believe concussions become an “ignored” issue with certain industries (although I am not sure it isn’t taken seriously these days), is because we assume that when people are athletes they know the possibly of injury and so it is considered “norm” to have suffered something, especially in the game of football. We all know that injury is bound to happen when you play any sport, some athletes are luckier than others and have had little no injuries and others have had an abundance that have cost them their career. 


We also know as people in general, we can get injured just walking down the sidewalk, it doesn’t take much for us to get hurt when we are constantly living life.  Most of us don’t think of the possibilities that could happen just going for a stroll at the nearby park or driving to work; because the likeliness seems slim to none of something going horribly wrong.  Children are at high risk of having head injuries because of horseplay or falling downstairs or riding their bicycle, so when we put this injury into perspective, anyone can get a concussion.  Hopefully none of my readers have had a loved one suffer from a concussion or themselves, but I do believe in knowing what to look for and knowing how to handle this injury is very important in case you are ever put into a situation where you believe someone close to you has one. 


For starter the signs and symptoms of a concussion don’t always show immediately and may take time before you realize anything, so keep this in mind as you read through this information.  Obviously it would go without saying to call 911 immediately and try to be as calm as possible in a situation like this, so that you can think things through and speak with the operator.  



  • Headache or a feeling of pressure in the head. 
  • Temporary loss of consciousness
  • Confusion
  • Amnesia surrounding the traumatic event
  • Dizziness
  • Ringing in the ears
  • Nausea
  • Vomiting
  • Slurred speech
  • Delayed response to questions
  • Appearing dazed
  • Fatigue
  • Concentration or memory complaints
  • irritability and personality changes
  • Sensitivity to light and noise
  • Sleep disturbances 
  • Depression & psychological adjustment issues
  • Disorders in taste & smell
  • seizures

There are many other signs/symptoms that I may not have mentioned, so do not base everything off this list but do take it in consideration when necessary. 

Signs/Symptoms for children (nonverbal):

  • Appearing dazed
  • Tiring easy & listlessness 
  • Irritability and crankiness
  • Loss of balance & unsteady walking
  • Crying excessively
  • Change in eating or sleeping patterns
  • Lack of interest in favorite toys

Again this list does not mention all the signs and symptoms, and children can have some of the same signs/symptoms as adults, it is said to take yourself and/or child to the hospital within 1 to 2 days of an incident, although knowing myself, I would do it right away no matter to cover all ends. 

Risk Factors: 

  • Participating in a high risk sport
  • Being involved in a motor vehicle accident
  • Being involved in a pedestrian or bicycle accident
  • Soldiers involved in combat
  • Being a victim of physical abuse
  • Falling
  • Having a bad previous concussion

These are just a few risk factors that higher a person’s chances of having a concussion, although there are other ways, so I recommend you do more research if necessary. 

Complications that can come of a concussion: 

  • Epilepsy 
  • Cumulative multiple brain injuries
  • Post concussion syndrome
  • Post traumatic headaches
  • Post traumatic vertigo
  • “Second impact” syndrome – experiencing a second concussion before signs/symptoms of the first concussion resolve

I am not a medical doctor of any sorts, so I would highly recommend speaking with a professional if you have further questions or concerns. Thank you. Most concussions can be prevented through using proper safety equipment and attire, BUT not all will be preventive, just take precautions if possible. 

Important reminder when handling someone with a concussion: 

  1. Assess for physical symptoms/signs
  2. Assess for bleeding
  3. Assess for cognitive symptoms
  4. Assess consciousness
  5. Mind concussion can be treated with ice and Tylenol (do not use Ibuprofen and aspirin because it can cause bruising and bleeding)
  6. Ask the victim questions
  7. Stay with the victim
  8. Avoid strenuous activity after a concussion
  9. Don’t allow them to drive after a concussion
  10. Have them rest mentally and physically
Your fitness blogger, 
Shay-lon xoxo

Some added new stuff on my blog post

Hello! hello! I know some of you may have noticed something new that came with some of my blog post, and wanted to inform you that I will be adding certain books I recommend or products that I have used myself or things that are relevant to the post, in case others are interested. They are really just there as an aid and a way to guide you, not something you necessarily need to purchase, (i.e for example, I am assuming no one is going to purchase a leg curl machine and I don’t expect you to, but some people may own a gym and want one, or maybe you want to add to your home gym, or possibly want to get an idea on how much certain equipment can cost.. and this way I have provided this for you). I don’t want the products to be the main course, just an appetizer to get you started on your journey. Again, not all post will have a product attached, just ones I can offer as an aid to help those who may be interested in taking a look. Thank you for taking time to read this, I just wanted to give everyone a heads up, so it didn’t come as a “What the fuck” LOL.  

Your fitness blogger,

Shay-lon xoxo

P.S if anyone has any thoughts or opinions on this, please feel free to share, I thought it would give my post some spice and aid people. I always try to find ways to better my page and to get people talking! I appreciate all your support, as this is a trial run to see how my audience feels about it.